Kinesiology tape, often recognized by its colourful and distinctive patterns, is a therapeutic tape used for treating injuries and a variety of physical disorders. Developed in the s by Dr. Kenzo Kase, a Japanese chiropractor and acupuncturist, kinesiology tape was designed to support injured muscles and joints without restricting movement. Dr. Kase sought a method that could extend the benefits of his treatments beyond the clinic, leading to the creation of this revolutionary tape.
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The inception of kinesiology tape can be traced back to Dr. Kase's desire to find a solution that would offer support and rehabilitation for his patients in between their treatments. Traditional athletic tape was rigid and designed to immobilize the affected area, which, while beneficial in preventing further injury, often restricted movement and could impede the body's natural healing process. Dr. Kase's innovation lay in creating a muscle tape that mimicked the skin's elasticity, allowing for dynamic support that facilitated movement while still providing therapeutic benefits.
Since its introduction, kinesio tape has gained significant popularity, especially after high-profile athletes began using it during major sporting events. Its visibility in the Beijing Olympics and subsequent competitions catapulted it into mainstream use, making it a staple in both professional sports and everyday physical therapy.
Kinesiology tape stands apart from traditional athletic tapes and other medical tapes due to several key characteristics:
Elasticity and Flexibility: Unlike conventional tapes, kinesio tape stretches up to 40-60% of its original length. This elasticity allows the tape to move with the body, providing support without restricting the range of motion.
Breathable and Water-Resistant: Made from a blend of cotton and nylon fibres, kinesiology tape is designed to be breathable and water-resistant. This ensures comfort during prolonged use and in various environmental conditions, including water sports and intense workouts.
Adhesive Properties: The adhesive used in kinesio tape is acrylic-based, which is hypoallergenic and heat-activated. This makes it gentle on the skin while ensuring it stays in place through sweating and activity.
Therapeutic Benefits: Kinesiology tape works by lifting the skin microscopically, which can help reduce pain and inflammation, improve circulation, and aid in lymphatic drainage. This unique mechanism sets it apart from rigid tapes that merely provide structural support.
Versatility in Application: The tape can be applied in various patterns and shapes to target different muscle groups and injuries. Its versatility allows it to be used for a wide range of conditions, from muscle strains and ligament injuries to improving posture and reducing swelling.
Kinesio tape is a modern therapeutic tool that combines flexibility, comfort, and support to aid in the recovery and prevention of injuries. Its unique properties and history of development highlight its significance in the realms of sports medicine and physical therapy.
Kinesiology tape is more than just a sports tape for athletes; it is a scientifically designed tool that offers therapeutic benefits by interacting with the body's physiology. Understanding how kinesio tape works involves delving into its unique properties and the mechanisms through which it aids in healing and performance.
Skin-Lifting Effect: One of the primary ways kinesiology tape works is by lifting the skin slightly away from the underlying tissues. This lift creates a microscopic space between the skin and the muscle, which helps alleviate pressure and allows for improved blood and lymphatic fluid flow. Enhanced circulation aids in reducing inflammation and promoting faster healing.
Pain Reduction: By lifting the skin and creating more space, kinesio tape can reduce the pressure on pain receptors located in the underlying tissues. This helps in diminishing the sensation of pain, providing relief from discomfort associated with injuries or overuse.
Supporting Muscles and Joints: Kinesiology tape provides support and stability to muscles and joints without restricting movement. The tape's elasticity mirrors the skin's natural elasticity, allowing for dynamic support that moves with the body. This can help prevent over-extension or over-contraction of muscles and joints, reducing the risk of further injury.
Enhanced Proprioception: Proprioception is the body's ability to sense its position and movement in space. Kinesio tape enhances proprioceptive feedback by stimulating the skin and underlying tissues. This improved awareness can help in maintaining proper posture and alignment, reducing the likelihood of injury during physical activity.
Facilitating Muscle Contraction and Relaxation: Depending on how kinesiology tape is applied, it can either facilitate or inhibit muscle contraction. By strategically placing the tape along the direction of the muscle fibres, it can enhance muscle contraction, aiding performance. Conversely, applying the tape in a manner that opposes the muscle fibres can help relax overactive muscles.
Our NeoTape is a versatile kinesiology tape designed to provide support and relief for muscle and joint pain, swelling, tendinitis, and sprains. Made from a soft, breathable, and hypoallergenic material, it ensures comfort and durability, lasting up to four days even during regular activities. The tape includes a visual tension guide to aid in proper application, ensuring effectiveness. NeoTape is water-resistant and suitable for use on various body parts such as the ankle, knee, shoulder, and more, making it ideal for both everyday and athletic use.
Applying kinesiology tape effectively requires understanding its versatility and the wide range of conditions it can address. While the primary applications include the knee, shoulder, back, and ankle, a surprising use is for plantar fasciitis. Each application can be tailored by combining different cut shapes and adjusting the tension applied to the tape. These variations allow for customized support and pain relief, maximizing the tape's therapeutic benefits for different parts of the body and specific injuries or conditions. There are many versions of kinesiology tape. Therefore, it’s important to always read the instructions prior to applying, as there can be variations between brands that can impact the effectiveness of the tape.
A visual tension guide on kinesiology tape is essential for ensuring the tape is applied with the correct tension for each application, which directly impacts the tape's effectiveness. The guide helps users apply the correct amount of stretch, which is crucial for achieving the desired therapeutic benefits such as support, pain relief, and improved circulation. Incorrect tension can lead to suboptimal results, either by not providing enough support or by restricting movement too much. The visual tension guide simplifies the application process, making it accessible for both professionals and individuals using the tape at home.
NeoTape Kinesiology Tape can be cut into a range of versatile shapes which act as the building blocks for a variety of applications. Having universal cut shapes across different applications ensures consistent results and makes our application guide straightforward and easy to follow. The cut shapes also combine with the unique NeoTape Visual Tension Guide to indicate the tension required at each part of the shape.
This taping technique is suitable for general knee support and discomfort associated with knee conditions by helping provide stability, improving muscle imbalances and relieving pressure on the joint. For this technique you will require:
The lengths of the tape will be determined by the size of the user’s leg. The two longer I Shapes should be the same length and will cross from the thigh to below the knee. The smaller I Shape will be placed directly below the kneecap.
After applying each strip use the backing paper to gently rub the area for better adhesion. Apply tape a minimum of 30 minutes before activity and avoid repositioning the tape to prolong the product life.
Step 1. Apply the smaller I Shape with 120% Tension to the middle of the tape and attach below the kneecap. Either side of the tape should be applied with no stretch.
Step 2. Attach the anchor point of the 1st Larger I Shape to the outside of the leg with no stretch. Apply 120% Tension to the tape and attach to the outside of the leg until you reach the kneecap. Apply 140% Tension to the tape across the knee and attach below strip 1 on the inside of the lower leg.
Step 3. Repeat step 2 with the 2nd Longer I Shape on the inside of the leg.
This application technique for the upper back is suitable for general shoulder pain and pain in the upper back (specifically the latissimus dorsi muscles). This technique can also be used for cervical spondylopathy. For this technique you will require:
After applying each strip use the backing paper to gently rub the area for better adhesion. Apply tape a minimum of 30 minutes before activity and avoid repositioning the tape to prolong the product life.
Step 1. Using the X Shape apply the middle of the tape to the pain point on the spine with no stretch. Gently stretch the 4 branches away from the spine to form the X Shape. NB: If the stretch guide is on the branches it should form a complete circle indicating 120% stretch.
Step 2. Using 1 of the W Shapes apply the joint part of the strip below the shoulder blade (as pictured) with no stretch. Stretch the 4 branches upwards and around the shoulder blade. Each branch should have 140% stretch indicated by a complete hexagon on the stretch guide.
Step 3. Repeat Step 2 on the opposite shoulder blade for the 2nd W Shape.
Step 4. Using the 1st I Shape apply the base of the strip towards the shoulder with no stretch. Gently stretch the tape towards the neck, the stretch guide should show a complete circle indicating 120% stretch.
Step 5. Repeat step 4 on the opposite shoulder for the 2nd I Shape.
Here is an application technique for kinesiology tape for plantar fasciitis. This taping technique can be used for plantar fasciitis as well as general foot swelling. For this technique you will require:
After applying each strip use the backing paper to gently rub the area for better adhesion. Apply tape a minimum of 30 minutes before activity and avoid repositioning the tape to prolong the product life.
Step 1. Using the W shape apply the base of the tape towards the heel of the foot with no stretch. Apply 120% Tension to each branch and secure on the base of the foot, ensuring each branch finishes between the toes.
Kinesiology tape offers a versatile and effective solution for managing a variety of physical conditions during everyday life and exercise. From understanding what kinesiology tape is and how it works, to mastering the techniques for applying it to different parts of the body, this guide has covered the essentials. Whether you're dealing with knee pain, back issues, or even plantar fasciitis, the proper use of kinesiology tape can provide significant relief and support. Remember, the key to effective taping lies in the correct application, utilizing different shapes and tensions to meet your specific needs. Empowered with this knowledge, you can confidently incorporate kinesiology tape into your injury prevention and recovery routines, optimizing your physical health and performance.
Athletes push their limits. It’s what they do. And whether you’re in the gym, on the field, or grinding through your last rep of the day, your body takes on stress. That’s where tape comes in—not just to patch you up, but to support, stabilize, and keep you performing at your peak.
But here’s the thing: not all tape is created equal.
If you’ve ever walked into a sporting goods store or browsed Amazon for athletic tape, you’ve probably seen words like “rigid,” “cohesive,” “kinesio,” and more thrown around. It’s confusing. And grabbing the wrong type of tape can be worse than no tape at all.
At Direct Orthopedic Therapy, we work with athletes every single day. We don’t just tape and go—we evaluate, customize, and use tape that works for your body, your sport, and your goals.
Before we get into the materials and methods, let’s talk about why taping is so widely used in sports and performance rehab:
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Used right, athletic tape can help prevent injury, improve performance, and accelerate recovery. Used wrong? It might just be a sticky bandage doing nothing—or worse, irritating your skin and throwing off your form.
Let’s break down the most common types of tape athletes and rehab pros use—and what makes each one different.
1. Kinesiology Tape (K-Tape)
Best For: Pain relief, proprioception, swelling, muscle activation
Not For: Joint immobilization or heavy mechanical support
What It Is: This is the stretchy, colorful tape you’ve probably seen on shoulders, knees, and backs. Kinesiology tape is designed to move with the body while providing subtle support and stimulation.
Made Of:
How It Works: It lifts the skin slightly to allow for better lymphatic drainage and sensory feedback. It doesn’t lock you down—it gives your nervous system feedback to move more efficiently.
Why We Use It at Direct Orthopedic Therapy: We often use kinesiology tape post-treatment to support soft tissues, reduce inflammation, and guide movement between sessions. It’s one of our go-to tools in rehab for sprains, tendon issues, and chronic muscle tension.
2. Rigid Athletic Tape (Zinc Oxide Tape)
Best For: Preventing re-injury, stabilizing joints, serious support
Not For: Flexibility or prolonged skin contact without underwrap
What It Is: Rigid athletic tape is your go-to for joint stability—think ankles, wrists, or fingers before high-impact activities.
Made Of:
How It Works: It limits range of motion and protects vulnerable joints from excessive force. This is the kind of tape you see in contact sports or after sprains.
Why We Use It: It’s effective, durable, and essential for athletes coming off of ligament injuries. We pair it with underwrap to protect the skin during longer training sessions.
3. Elastic Adhesive Bandage (EAB)
Best For: Compression, flexible support, muscle wrapping
Not For: Locking down joints or long-term use on sensitive skin
What It Is: EAB gives you the best of both worlds—it’s supportive like rigid tape but has some stretch for comfort and compression.
Made Of:
How It Works: Offers moderate compression and support for muscle groups like quads, hamstrings, or calves. It’s flexible enough to move with you but strong enough to support.
Why We Use It: We use EAB when athletes need structure but not full restriction. It’s great during active recovery or to wrap sore areas post-training.
4. Cohesive Tape (Self-Adherent Wraps)
Best For: Quick compression, holding ice packs, temporary wraps
Not For: Structural support or long-term wear
What It Is: This is the wrap that sticks to itself, not to your skin. Super useful, especially if you’re dealing with skin sensitivity or short-term needs.
Made Of:
How It Works: Wrap it, press it into place, and you’re done. Great for layering over other types of tape or using for post-session compression.
Why We Use It: It’s skin-safe, fast, and flexible. We use it in-clinic after needling or cupping, or for athletes who need light support that’s easy to remove.
5. Leukotape + Cover-Roll Combo
Best For: Postural correction, patellar tracking, shoulder taping
Not For: Long wear without guidance from a pro
What It Is: A two-part taping system that combines skin-friendly base tape with strong, directional support tape. It’s often used in movement retraining.
Made Of:
How It Works: Cover-Roll protects your skin, and Leukotape goes on top to apply tension. This system allows you to cue posture and retrain movement patterns.
Why We Use It: It’s powerful for helping clients overcome dysfunctional movement habits. Whether it’s shoulder position, knee tracking, or postural issues—this combo helps you move smarter.
Here’s a quick way to figure out what you might need (but don’t skip that professional evaluation):
Still not sure? We can help you assess the right fit based on your activity, movement, and injury history.
At Direct Orthopedic Therapy, we don’t just apply tape and send you home. Taping is part of a bigger plan. We pair it with:
Tape works with your rehab plan—not instead of it. That’s how you get long-term results, not just short-term relief.
It’s easy to grab a roll of tape and hope for the best. But the wrong type of tape—or poor taping technique—can cause more harm than good.
At Direct Orthopedic Therapy, we help you:
If you’re training hard, recovering from an injury, or just looking to prevent the next one, the right tape can give your body the edge it needs.
Let’s figure out what your body needs—and tape with intention, not guesswork.
If you want to learn more, please visit our website Pain Relief Tape.